In a clinical study, Essential for Women 18+ was shown to increase omega-3 DHA levels by 41% over 12 weeks—significantly greater than placebo.
Not sure if your diet includes enough omega-3 fatty acids? There’s a solid chance your suspicion is right—and we commend you for doing the research to support the body’s nutrient needs. If you’re reading this, you’re probably no stranger to the importance of omega-3 fatty acid intake, but in case you need a refresher (or you’re new to the world of nutrition!), here’s some food for thought:*
- There are many health benefits of omega-3s. In addition to being a key component of our cell membranes, omega-3 fatty acids also help support brain health and heart health. It’s crucial to ensure you’re consuming the recommended amount via food and supplementation, since the body can’t efficiently synthesize them on its own.* (1)
- But not all essential fatty acids are created equal. The three main omega-3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). EPA and DHA are often found in fatty fish like sardines, mackerel, anchovies, shellfish, salmon, and tuna, while ALA can be found in vegetarian sources like flaxseed, soybean, tofu, walnuts, and canola oils. (1)
- Your body converts ALA to EPA + DHA. The catch? It can only convert a small amount, less than 15 percent—which explains why many dietary supplement companies promote omega-3 fish oil supplements as a source of omega-3 fatty acids. But since fish actually get their DHA from eating phytoplankton, which get it from eating microalgae, we went straight to the source for our multivitamins—all of which are made with omega-3 DHA from vegan algal oil.* (1)
→ Essential Reading: What’s the Best Multivitamin for Vegans?
Most of us aren’t consuming enough omega-3 DHA
“The amount of omega-3 DHA Americans are getting from their diet is typically below recommended levels,” says Dr. Mastaneh Sharafi, PhD, a dietitian and Ritual’s VP of Scientific Affairs. And that’s to put it mildly.
According to national data, 95% of women and men ages 19-50 are not getting their recommended daily intake of key omega-3s (aka DHA+EPA—more on this in a sec). (2-5)
How much omega-3 DHA per day is recommended?
Getting enough omega-3 fatty acids is important—the scientific consensus there is clear. And while there isn’t actually a specific intake recommendation for DHA or EPA established by the Institute of Medicine (IOM), experts and health organizations suggest 250 mg of omega-3s (DHA+EPA) per day. (4, 5)
Why omega-3 supplementation can be a good idea
While we’re all about a food-first philosophy at Ritual—aiming to meet the majority of nutrient needs through food sources, then supplementing to help fill gaps—we also recognize the reality we’re up against, particularly when it comes to maintaining omega-3 levels.*
If you eat plenty of servings of fatty, oily fish on a regular basis, you might be covered. But there are many other barriers of entry—limited access to seafood, dietary restrictions, personal taste preferences, busy schedules—that can make it tricky to meet the recommended intake of omega-3s through diet alone. One simple way to ensure you're fulfilling the body’s omega-3 needs is taking a daily multivitamin formulated with omega-3 DHA.*
→ Essential Reading: Meet Algarithm, Ritual’s Omega-3 Supplier